Comparing Nutrients in 14 ounces Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Energy	3.56% 103kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	27.5% 20g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	16% 11.5g	0.6% 0.44g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 6.75g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 15.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	131% 49.6g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	145% 131mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2% 0.16mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10% 372g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Almonds:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, 139.2 times more Vitamin B3, more Vitamin B6 and more Vitamin E than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Almonds:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 21.3 times more Water than Almonds.
• While Almonds contain 67.3 times more Calcium, 114.6 times more Copper, 92.8 times more Iron, 90 times more Magnesium, 70.3 times more Manganese, 120.3 times more Phosphorus, 15.6 times more Potassium, more Selenium and 156 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.

Comparison of macro-nutrients per 14 ounces:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 26.4 times more Fructose than Almonds.
• While Almonds contain 22.3 times more Energy, more Fat, 3802 times more Saturated Fat, 3.7 times more Carbohydrate, 17.9 times more Fiber and 29 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Almonds have similar amounts of Sugars per 14 oz.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.